Dynamic Mobility & Activation
Band-Assisted Upper Body Anterior Chain Opener x 2 minutes
Followed by …
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
For two minutes, perform one set of:
Freestanding Handstand Marching x max (accumulated) reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridges Handstand Push-Ups
x 6-10 reps
Interval 2 – Nose-to-Wall Handstand + Yoyo Walk x 2 meters
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Walk x 5 meters
and then . . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
B.
Four sets of:
Supinated Grip Barbell-Row x 8 reps @ 2111
Rest 60 seconds
Alternating Cossack Squats x 14-20 reps
Rest 60 seconds
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Double-Unders + 4 Power Snatches
Minute 2 – 20 Double-Unders + 6 Toes-to-Bar
Minute 3 – 12 Russian Kettlebell Swings (HEAVY)
35-54: 105/75 lbs
55+: 95/65 lbs
D.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3111
Rest 60 seconds
Hammer Curl x 10 reps
Rest 60 seconds
Warm up and mobility – done
A1. 167 (96 ub and then on from there)
A2. Bridge hspu 10-6-6/yo yo walks done. Couldn’t even get into a box bridge not so long ago. These felt amazing today. Thoracic extension felt better than ever! Yo yo walks are really hard! That was a very challenging complex
A3. Done
A4. Done 48 reps
B. Rows 115/115/115/115
Squats 20/20/20/20
C. Done 70# kb 105 snatch – nice way to get volume in. This felt challenging but sustainable.
D. GH raises x 6 x 3 sets
Hammer curls 40# x 10 x 3 sets
This was a tough one for me yesterday lots of exercises I didn’t feel comfortable with my back mobility (stability not an issue)
A) struggled with even a few marches here or more than 3 or 4 ‘steps’ – and switched to nose to walls
B) 135 # and felt good
C) went lighter with the 44# KB to save the back but everything else was RX. Was able to do everything unbroken. Lots of sweat
D) all done 35# curls 🙂
C. 30 min EMOM done
DUs UB all rounds only a couple misses
Power snatches singles @ 95
T2Bs UB all rounds
KB swings @ 53
Happy I finished this one, was mental break thru to keep going after 15 rounds.
Awesome you finished that Ed – great job!
Mobility: done
A: nose to wall handstand marching for 2 min (need to work on free standing hs)
B: skipped
C: rx. 53lb kb (heaviest I have). Last 4-6 rounds were tough, but all unbroken. Ripped my hands – should have worn grips. Happy to get m it done though after light couple of weeks.
D: done. 35lb db.
Happy to see you went ub but take care of your hands – rips are no good! Check out this oldie but goodie: https://www.crossfitinvictus.com/wod/wednesday-december-30-2009/
A. Freestanding hs March done against wall–best set was 26, yo yo not great, box bridge hs push up had trouble getting into position. 5m hs walks were ok though!
B. Not done
C. Complete with mods– minute 2 was short shuttle run then TTB, did DB snatch instead of KB swings. Too much jumping for knee to do all skipping.
D. Not done
Had limited time today, but spent some extra time with handstand section.
Back feeling much better than yesterday.
Box squats 8×3 @225-255# (~70-80% of 1RM)
A – Did handstand work yesterday (Tuesday) with Comp class so I skipped today.
B – Done. 135# for rows.
C – Done. KB swings w/70#.
D – Done.
Happy your back is feeling better!
Delt Warm Up complete
A1. Freestanding HS March, 22 was the max UB. (22/10/15/11)
A2. 6/6/6 once I figured it out 🙂 and the YoYo’s were good going off the wall, tricky coming back.
A3. Completed (last set was the only UB set)
B. Used an empty barbell for the 8 Rows. And 14 Cossack Squats
C. EMOM 30 with 55# KB, 75# Pwr Snatch
D. did not get to. Will do tomorrow.
A. HS thigh taps, walks.
B. Split jerk singles at 185
C. EMOM 30 done w/32kg kb
D. GHR
A1. Lost count but I thought it went better than
expected
A2. Did 10:00(can’t follow instructions)10/10/6/6/6, hs walks off the wall are challenging
A3. Done
A4. 37
B. 135/20
C. 21:00
D. 6/20#x20
Mobility – done A1. – 41 steps A2. all Yo no YoYo! Not sure how to shift my weight to HS walk in reverse. A3. 3 of the sets were for 5m UB A4. 39 snow angels B. SGBBR – 55 – 65 – 85 – 95 ACS – 14 – 16 – 18 – 20 C. Misread the Power snatches as Power cleans. Still a challenging EMOM. 19/20 DU sets were UB. Only 1 miss on the other set. T2B were UB today. Used 63lb. KB. Roughly 28s on intervals 1 and 2. 22s on Interval 3. D. Accessory… Read more »
Hey Barry! Are you able to handstand march without the use of the wall?
Yes. Most were just small sets of 5 or 6 at a time though.
I’d like you to set up for marches against a wall and start there until you can bust out 10-14 reps at a time – that will help you get better control of your walking when you do HS Walks
Ok. Will do. Thanks for the advice.
DM+A
A. Done
B. 145# Barbell Row
C. Done. 105# Snatch + 40kg KB
D. GH Raises + 50# Hammer Curls
Feels great to be back in training! Had to take a couple of days off due to a severe cold. Today’s 30 Min EMOM was perfect as a back to training wod! Will do yesterday’s programming tomorrow to catch up.
Glad to see you back, feeling good!
Thanks! Feels great to be back. 🙂
A. Done
B. 135-155
C. Did with a couple guys doing athlete blog. So did the EMOM at 115 snatch and 80# KB.
After 21 minutes – 30 power snatch/ 60 dubs/ 30 T2B/30 KB swing. 6:29
FUN Keith! How is the pec feeling?
It’s is still there. Still a bit sore. I couldn’t do the C2B yesterday but the T2B were ok today. Ok with most movements. Just staying away from MU, dips and all pull ups for now.
Good call until that heals up.
A. Done. Getting better at walking, still can’t get very far without falling back.
B. @ #115
C. Done at home. Sub 8 anchored sit ups for T2B. #63 KB (only kb).
.
DMA done
A1: don’t have freestanding…so attempted against wall…I have a ways to go…
A2: uncomfortable with this setup so did box bridges…and nose to wall but no yoyo
A3: was able to walk about 2-3 steps to wall A4: got the snow angels!
B: done
C: did 5 rounds….this crushed me….very disappointing…will keep after my conditioning
D: skipped
Make sure to film your attempts Gene so we can give you feedback 🙂
What was the most challenging portion of the emom?
Nichole,
Did the movements with 25 seconds rest each minute. This was probably related to a tough work week and less than optimal sleep.
Complete! Killer 30 minutes.
Morning:
Monday’s Run ? keep it around 6:30 mile worked on splits
Afternoon:
5rounds
10x DB Incline Bench 60’s
5x strict Ring Dip
10x single arm bent row 80
5x strict weighted pull-ups 20#
4 rounds
:20 hollow hold
:10 rest
:20 Bicycle sit-ups
:10 rest
*this hurt!!!*
15 rounds
:20 single unders
:10 rest
:20 double unders
:10 rest
Crossover Symmetry Recovery
Love the variety in your training!
Just trying to think of things that you would have me do if you were standing here yelling at me to move faster. Honestly, it feels great to just train and enjoy it. No pressure at all to perform
SO.HAPPY 🙂 You are exactly where you need to be!
Single under and double under in the same WOD. I doubt that I could do that! Confusion city!
It can definitely test your wits
Mobility done
A. Done – getting more comfortable on my hands and more consistent with my walks. Still a ways to go, but seeing improvement.
B. Done – Row at 135/145
C. Done – 70# KB. Able to do this all UB and smooth. So, Nichole must have took it easy on us.
D. Done
Competing at Granite Games for the first time this year – in the intermediate team division. Not enough masters at my box to make a team, so got in with 2 young guys. Should be fun – hope to meet some of you guys!
That’s awesome congrats
Thanks Pete!
I’ll be there!!! Team #MCM.. masters team
Nice! I’ll check you guys out if possible! We are the Salty Dawgs.
That is great to hear Joe! Granite Games always puts on a great event!
Granite Games looks awesome. Somewhat jealous. I entered the individual but couldn’t complete the qualifiers due to injury and the French Throwdown Finals.
Best of luck in the team!
Thanks Rob! Those guys are lucky you aren’t coming – opens up a podium spot for someone else!
haha… May be next year…
Activation and mobility completed with 10x500m (2 mins rest) row at sub 1:45 pace
A. 80 Handstand marching reps. Bridge push-ups x10, but Yoyo 1 metres/ HS completed with a few failed starts. Snow Angels 50, but had my two dogs jumping all over me haha.
B. 65kg row 20 Cossak
C. done
Those dogs saw an opportunity and seized it!
The HSW were fun too. I let them run around today and they took full advantage. They just wanted the ball throwing! Wish I had the camera on!
How you feeling?
good thanks Pete. Still no RMU or heavy OH. However, engine and general CrossFit WODs are good. MRI Anthogram August 8th on shoulder, but it’s so much better. Hydration is so much better too, but still got crazy nervous stomach at the team comp last weekend. Trying to address one thing at a time… You are looking good!
You like the replay /preplay ? Did it work for you?
Glad you are getting better. The re rack w/ snatch bal irritated my shoulder on Monday looks like I still got some work to do in that department
Yes, I liked it. I wasn’t carried off on a stretcher this time haha. However, my stomach was still way out of control. Has to be nerves, despite not feeling nervous. I ate totally normally.
Be careful with your shoulder. I was only at 70% with those. That re-rack and the SOTS were good for me, just not the strict press or deep dips. Funny how two shoulder injuries are so different!
July 19th
A. Mobility done.
B. Jerks 96-102kg – felt good in the split
C. Done – had to break C2B into 2 sets at the last few rounds and just couldnt grip
3 rounds- 8:05
A1. 112
A2. Done, couldn’t go back to the wall
A3. Done, only got 3 walks in
A4. 60
B. done
C. grind, but got it done.
D. No time